HCAP Fueling Ramp

Daily program by Nirv

Staring at 150g/hour pre-ride?

I show you the next carb number before that ride gets stupid.

One tiny carb bump, then a gut note. The ride feels less messy.

Show me how

This is for you if

—You’ve got little time, but still want your fueling to move.
—You keep guessing carbs/hour before long sessions.
—You copy big carb numbers and your gut says fuck no.
—You underfuel rides, runs, or endurance sessions.
—You don’t know when to hold, repeat, or increase.
—You want my HCAP guidance in your pocket.

I'm in for the Ramp

Why I made this

I’d see 30g carbs before endurance and think fuck no.
Gut chaos after sessions.
So I built a Ramp with no tracking, before my coffee, that actually works.
— Nirv

Send me the first move

What you get

Daily carbs/hour prompt

Before coffee, write the number you already use.

Pre-session carb checklist

Before training, place carbs before, during, after.

15-20% ramp rule

Not 150g/hour out of nowhere. Fuck no.

Gut response reminder

After the session, note comfort and energy.

DONE check-in card

Reply taken / tolerated / next move.

Put this in my WhatsApp

How it works

For 21 days, I text you easy prompts via WhatsApp. You do them & reply DONE.

Takes minutes - creates change.

Lock in the loop

Why this works

Small doable tasks drive action. Action leads to small wins. Wins encourage repetition.
21-day repetition builds habits & gets results.

Show me the first prompt

No spreadsheets. No big jump. I keep the ramp small.

Start small with me

Start 21-Day HCAP Fueling Ramp

$29 one-time

My WhatsApp-based HCAP ramp for long sessions and carb practice.

Included:

Know your current grams/hour.
Increase gradually by 15 to 20%.
Apply it to a long run, bike, or endurance session.
Log intake and gut response.
Mark repeat, hold, or increase.

Not clicking at any point? I refund. No form. - Nirv

Stop treating fueling as a random race-day guess.

Start now - $29

Secure one-time payment.

Delivered via WhatsApp

What I'll send you

It's your long bike. 150g/hour looks sexy. Fuck no.

Write current carbs/hour in WhatsApp: 40g/hour → target 46-48g/hour.

If math melts your brain, hold 40g/hour on this bike.

You: DONE

Good. The bike has a sane carb target.

45 minutes before endurance, 30g carbs is sitting there.

Before warm-up, write carb source under before, during, after.

If the session is short, just log the before-session carbs.

You: DONE

Good. Carbs are in the session, not vibes.

Last long run, your gut said absolutely not.

For the next long run, mark the target as HOLD, not increase.

If HOLD still feels aggressive, repeat current g/hour.

You: DONE

Good. The gut gets a slower ramp.

Start the chat with me

FAQ

Do I need a long session every day?

No. Use it around your real runs, bikes, and endurance sessions.

Is this personalized nutrition coaching?

No. It’s my self-guided HCAP Ramp, not a personal prescription.

What if my gut feels off?

Hold or repeat the current g/hour. Slowly build up to it.

Do I have to aim for 150g/hour?

Fuck no. The whole point is not jumping straight there.

What if I’m starting really low?

Start from your current carbs/hour. Then I show the next small bump.

Is this too much to keep up with?

No spreadsheets. Short prompts. Reply DONE when the move is done.

Clear the doubt and start

Stop making race-day carb guesses weird.

I'm doing this with Nirv